Wednesday

9
Sep

Wednesday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Lunges

10 Push-Up to Pike

20 Jumping Jacks

Into…

AMRAP x 3 MINUTES

10 Tuck Jumps

10 Tempo Push-Up

20 Jumping Jacks

Strength

Bench Press 1RM (Perform 3-4 singles above 90 percent )

8 reps @40 percent

6 reps @60 percent

2 @70-80 percent

1 @90 percent

1 @100 percent etc

Workout

Metcon (Time)

FOR TIME

50-30-10

Push Press (115/75)|(75/55)

Box Jumps (20)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

15 Slow Banded Tricep Extensions

30 Fast Banded Curls

(Heavier band for tricep ext. lighter for curls)

(No Measure)